Green Feel-Goodness

We hope you had a Happy Holidays and Happy New Year! Now that the holidays are over, it’s time to get your body back into shape! Have a glass of feel-goodness that will restart your system and kick start a healthy new you in a happy new year!

Reboot your digestive system, wake up that metabolism bogged down by all those holidays treats and let your body focus on other important tasks, like cellular repair & detoxification. Swap the dead, sugar-laden breakfast for a “pre-chewed” living green smoothie that will give you a wealth of bio-available nutrition! Blending breaks down of the outer cell walls of the greens and fruits, making the valuable nutrients more readily available and easier for the body to absorb. The vitamins, minerals, amino acids and other goodies get easily assimilated and utilized by the body. So you’ll get maximum benefit with faster absorption!

Get a move on your diet with a green smoothie that will curb cravings and reduce hunger, helping you stick to it, and make it easier to lose weight. Get better skin, hair and nails on the outside while you take in all those rich antioxidants and antiinflammatory healing on the inside!

Have your lemon water, take your probiotics and get blending for a feel-good morning that gets your day moving towards a healthy life!

Ingredients

  • 1½ cup water
  • 1 handful of organic spinach
  • 1 head of organic romaine lettuce
  • ½ bunch organic beet greens
  • 1 handful of organic broccoli leaves
  • 4 stalks organic celery
  • 1 organic green apple
  • 1 organic pear
  • 1 organic cucumber, peeled
  • ½ organic lemon, peeled, seeded
  • ⅓ bunch organic cilantro
  • ⅓ bunch organic parsley

Directions

  1. Place water, spinach, romaine, celery, beet greens, broccoli leaves, cilantro and parsley into a Vitamix blender and secure lid.
  2. Slowly increase to highest speed and blend for 30 seconds or until smooth. Stop machine and remove lid.
  3. Add cored and cut apple, pear, cucumber and lemon to the blender and secure lid.
  4. Turn machine on and slowly increase to the highest speed.
  5. Blend for 30 seconds or until desired consistency is reached.
  6. Give thanksand enjoy!

 

Local Farmers.

If you knew more about what it takes to be a Farmer, you would revere your local Farmers and their Field workers as “heroes” in the modern food revolution. Learn more by visiting www.SageMountainFarm.com

This farm is a labor of love and we couldn’t do it without our community and wonderful customers! Please tell your friends about us.  Referrals are the greatest compliments and we appreciate them more than we could ever convey!

Let’s make small farms in our region stronger and profitable, coming soon new ways that you can support small farms in your community.

Take time for gratitude and appreciation. Thank your local farmer!


Comments, suggestions and questions?
Contact me directly: amy@sagemountainfarm.com
Visit www.SageMountainFarm.com &www.SageMountainBeef.com
for more information about our farm.
Together, let’s get healthy!
amy_watermelon

Many blessings to you and yours!

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Hearty Chicken and Vegetable Soup

Now that it starting to feel more like winter in Southern California, it’s time to get warm & cozy in the kitchen! Break out the sweaters, extra blankets and make some home-cooked goodness to combat the chills. A pure, nurturing bowl of home-made chicken soup isn’t just a classic that Mom use to make, it’s an easy home remedy that anyone can make, although best given. Fill your home with the most amazing smell, your taste buds with rich flavor and your body with wholesome vitamins & minerals that will boost your winter immunity. Even if you’re new to the kitchen, you got this.

Home-made Chicken Soup Recipe

Ingredients:

  • Local Sage Mountain Farm chicken *available for order online
    In this recipe, we used left-over boneless chicken that we had in the fridge. The vegetables were also chosen from what we had on hand. High-quality (farm fresh) ingredients at their peak (seasonal) quality enhance the flavor of any meal and upgrade your culinary chops! 
  • 1 winter squash (Butternut, Delicata and/or Spaghetti)
  • 1 bunch of carrots, cleaned not peeled
  • 1 large onion
  • 3 celery stalks
  • 2 medium tomatoes
  • 1 small bag of tomatillos
  • 1 sweet potato
  • A handful of baby potatoes
  • 2½ local, organic
  • 1 zucchini
  • Fresh ginger (grated, chopped or sliced)
  • Fresh garlic (3 cloves minced & 3-5 whole cloves)
  • 1/3 cup long-grain brown rice
  • Herbs: fresh sage, rosemary, thyme & a bay leaf
  • Himalayan salt & black pepper

For best results, use only the freshest, most delicious and nutritious certified organic produce and livestock. Adjust ingredients according to season, availability & preference. Visit your local Farmers Market, order online or become a Sage Mountain Farm Community Supported Agriculture (CSA) farm share subscriber today! It is our mission to promote a healthier community and a healthier you.

Preparation:

  1. Establish flavor:
    Boil chicken in a pot of water with chopped carrots, celery, onion, tomato, tomatillos, garlic, ginger and herbs for 1 hour (or 24-48 hours with bones if making bone broth). Bone Broth Recipe coming soon! Subscribe for updates!

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  2. Build in nutrients:
    Prepare remaining vegetables and apples; cut into bite size pieces & add them to your pot, while snacking on half an apple. *Munching on fresh fruits and veggies while doing your meal prep is an excellent way to lose weight, gain energy and put the spring back in your step! See our blog post on the nutritional benefits of Apples! 

3.  Cover. Let simmer for additional 45 mins.  Add more water as needed.

4.  Boost vitamin & mineral content:
Add 1/3 cup long-grain brown rice. Return cover and continue to simmer for                     another 15 minutes, or until rice is tender. Remove from heat.

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5. Season with freshly ground Himalayan salt & black pepper. Serve with a refreshing glass of freshly squeezed lemon water.

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Give thanks… and enjoy!

*Thank you Izzy for giving the gift of food with such a generous and loving spirit and for teaching me how to keep it simple!


Warm the Heart

Use the gift of soul food to combat winter chills in transforming new ways this year! A cup of pure, heart warming soup is the perfect thing to bring a friend with a cold, a family member suffering from depression, a widow, elderly neighbor or someone you know who has trouble cooking for them-self. Chicken soup really does something extra special for the soul. Make a whole pot of this soup with the gift of giving in mind. 

Transporting tips: I prefer a mason jar but you can use an old thermos, reuse Chinese take out containers, Ziploc baggies or Tupperware (plastic storage containers). If using a plastic storage container, be sure to cool completely first. 

If you have an inspiring story to share, please write us in the comments! Would love to hear how you give and get creative with it! ❤ 


Thank you for visiting our Sage Mountain Farm BLOG and your continued support!

This farm is a labor of love and we couldn’t do it without our community and wonderful customers! Please tell your friends about us. Referrals are the greatest compliments and we appreciate them more than we could ever convey! 

We hope that you explore our webpage and become as excited and passionate about local, organic sustainable food, as we are.  

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It is our mission to promote a healthier community through our CSA program.  If you have any questions, comments or suggestions, please don’t hesitate to contact us anytime by email, phone or in the comments section of this website. 
Visit www.sagemountainfarm.com for more information about our farm.


Comments, suggestions and questions?
Contact me directly: amy@sagemountainfarm.com
Visit www.sagemountainfarm.com & www.sagemountainbeef.com
for more information about our farm.
Together, let’s get healthy!amy_watermelon
Many blessings to you and yours!


Now Available Sage Mountain Livestock!

We raise and process the entire animal and have a variety of cuts available. Contact us if you’re interested in ordering Sage Mountain Chicken, Beef and Pork. Visit www.sagemountainbeef.com for more information.


Sage Mountain Beef provides a very good source of protein and vitamin B12 and a good source of selenium, zinc, iron, phosphorus and other B vitamins without the concern for pesticide, hormone and antibiotic residues.


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Come and taste the Sage Mountain farm fresh difference! 


 

Heart Healthy Recipe

When the day is long and the work hard, preparing the comforts of home are best left simple. This heart healthy recipe calls for seasonally available farm fresh organic produce and requires not much more than this.

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Ingredients include butternut squashonions, sweet potatoes, potatoes, tomatoes, apples, fresh herbs and mixed greens. All courtesy of what was seasonally available in my Sage Mountain Farm Community Supported Agriculture (CSA) farm share box, available for purchase at the Sage Mountain Farm stand in Anza or at one of our local Farmers Market locations. 

  1. Begin by rinsing and chopping your veggies, fruit and herbs.
  2. Lay flat on a rimmed baking sheet and drizzle with oil. I like to alternate between Extra Virgin Olive oil and Refined Cold-Pressed Coconut oil (for a texture and taste similar to butter).
  3. Mix and top with a turn of freshly ground Himalayan salt and black pepper.
  4. Bake at 350 for twenty minutes or until soft enough to sink your teeth into.
  5. Plate with a bed of mixed greens, a colorful variety of cherry tomatoes, and dress it up with a dollop of Aris plain sheep’s milk yogurt and fresh organic mint.
  6. Accompany with a bowl of organic strawberries & cantaloupe, a refreshing glass of lemon water and this meal will not only satisfy, it will assure the energy, health and vitality you need to do it all again tomorrow! 

IMG_1524.JPGGive thanks…. and enjoy!  


According to organicfacts.net, cardiovascular diseases make up the single greatest cause of death on the planet. Between ischaemic heart disease, strokes, and hypertension-related deaths, more than 17 million people die each year due to cardiovascular issues. For that reason, protecting their heart is one of the most important and imperative things that everyone needs to do, even at a young age. Preventing situations like unbalanced cholesterol levels, high blood pressure, plaque build-up in your arteries, and unnecessary strain on your cardiovascular system is of the utmost importance.


*Thank you Izzy for preparing this delicious meal and teaching me how to keep it simple! 


Love your food, love your body – Love your family, love your farmer. Join a Community Supported Agriculture (CSA) program today and live for a healthier you!

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We are here to provide you with the highest quality produce we can, through our CSA program and through any of our many Farmer’s Market locations throughout Riverside, San Bernardino and San Diego Counties.  We hope that you explore our webpage and become as excited and passionate about local, organic food, as we are.  It is our mission to promote a healthier community through our CSA program.  If you have any questions, please don’t hesitate to contact us anytime by email, phone, or through the comments section of this website.

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 Thank you for visiting and your continued support!

This farm is a labor of love and we couldn’t do it without our community and wonderful customers! Please tell your friends about us. Referrals are the greatest compliments and we appreciate them more than we could ever convey!

Let’s make small farms in our region stronger and profitable!


Please subscribe & follow
New blog posts coming soon… Bone Broth Recipe, How to make Home-made Dog Food, The Gloriously Green Smoothie & Farm Fresh Chicken & Vegetable Soup!


Comments, suggestions and questions?
Contact me directly: amy@sagemountainfarm.com
Visit www.sagemountainfarm.com & www.sagemountainbeef.com
for more information about our farm.
Together, let’s get healthy!
amy_watermelon
Many blessings to you and yours!

Butternut Squash and Apple Bisque Soup

A savory, mouth-watering warm up that will make your skin glow!

INGREDIENTS

  • 1½ lb. Sage Mountain Farm apples
  • 4½ lb. butternut squash
  • 1 large candy onion
  • 3 tbsp. extra-virgin olive oil
  • ¼ c. packed brown sugar
  • ¾ tsp. ground cinnamon
  • ½ tsp. ground cardamom
  • tsp. salt
  • ½ tsp. ground pepper
  • 4 cups Sage Mountain Farm chicken bone broth
  • Plain Aris sheep’s milk yogurt (optional)
  • Fresh chives and coarsely ground pepper

DIRECTIONS

  1. Preheat oven to 425 degrees F. Divide apples, squash (cut sides up), and onion between two 15 1/2- by 10 1/2-inch jelly-roll pans or shallow large roasting pans; drizzle with oil. Toss onions and apples to coat with oil. In cup, mix brown sugar, cinnamon, cardamom, salt, and pepper. Sprinkle spice mixture over ingredients in pans. Place pans on 2 oven racks; roast 1 hour or until very tender and golden, rotating pans between upper and lower racks halfway through roasting time. Cool slightly.
  2. With spoon, scoop out flesh from squash halves and transfer to medium bowl. Discard any dark, tough bottom layers from onion quarters. Cut onion and apples into large chunks.
  3. In blender at low speed, blend one-third of roasted vegetable mixture with 1 can broth until pureed. Pour pureed mixture into 4-quart saucepan. Repeat 2 more times with remaining vegetable mixture and broth. Add 2 cups water to pureed mixture; heat to boiling over high heat. Reduce heat to low; cover and simmer 5 minutes to blend flavors. (If not serving soup right away, spoon into large bowl; cover and refrigerate up to 2 days. Or ladle soup into freezer-safe containers and freeze up to 1 month. Thaw in refrigerator overnight; to serve, reheat over medium heat.)
  4. To serve, ladle soup into individual soup bowls and swirl some yogurt.
    Give thanks…… and enjoy!

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Nutrition and Health Benefits of Butternut Squash

1. Prevents high blood pressure

A one cup serving of butternut squash contains almost 500 mg of potassium, which can help decrease your blood pressure by counteracting the effects of sodium in your diet. Keeping your blood pressure in a healthy range can help you steer clear of serious health issues like heart disease and stroke.

2. Promotes regularity

One cup of butternut squash contains almost 7 grams of fiber, which can help prevent constipation and maintain a healthy digestive tract by supporting healthy bacteria in the gut.

3. Improves eyesight

Butternut squash is literally loaded with vitamin A—one cup of squash has over 350 percent of the recommended daily allowance (RDA), which is uber-important for healthy eyesight. It’s a great source of zeaxanthin and lutein, two powerful antioxidants that can also protect your vision.

4. Keeps bones strong

Since it contains about 17 percent of your RDA of manganese, butternut squash can help your body maintain healthy bone structure, calcium absorption, and improve the mineral density of the spinal column. Meanwhile, vitamin C takes part in the production of collagen, which is important for building bone mass. Other minerals found in squash, such as iron, folate, and zinc, all contribute to bone health and protect against osteoporosis.

5. Protects your skin

Butternut squash also contains nearly half of your daily dose of vitamin C, which has been linked to healthier skin: A study published in the American Journal of Clinical Nutrition examined links between vitamin C and skin aging in 4,025 women aged 40-74, and found that higher intakes of the vitamin were linked to a lower likelihood of wrinkles and dryness.

6. Boosts immune function

While vitamin C may not cure the common cold, it may help reduce your risk of developing further complications, such as a lung infection or pneumonia. It may also help protect you from other immune system deficiencies, such as cardiovascular disease.

7. Reduces inflammation

Because of its high antioxidant content, butternut squash may have anti-inflammatory effects, helping you to reduce your risk of inflammation-related disorders like rheumatoid arthritis. For example, a study by the University of Manchester found that those who had the highest intake of the antioxidant beta-cryptoxanthin were only half as likely to develop arthritis over a seven to 15 year period, compared to those with a lower intake. Another study published in the journal Cancer Epidemiology Biomarkers and Prevention followed nearly 400,000 people for up to 16 years, and found that a higher intake of beta-cryptoxanthin also reduced the risk of lung cancer by more than 30 percent.

8. Aids in weight loss

With less than 100 calories, 26 carbohydrates, and almost no fat in a one cup serving, it goes without saying that butternut squash is the cheese to your diet’s macaroni. The fiber content alone helps increase satiety (the feeling of fullness), which can help you manage your weight. Add this nutrition-packed food to a larger portion of your meals, and your weigh scale won’t even know you’re standing on it. (Kidding. Sort of.)

Source: OrganicAuthority.com


At Sage Mountain Farm, we supply only the best nutrient rich produce grown in good healthy soil, mountain rich air using the cleanest natural volcanic spring water available to our local customers in San Diego County, Riverside and Palm Springs.

Join+Our+CSA+2015Let’s make small farms in our region stronger and profitable. 

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Thank you for visiting the Sage Mountain Farm BLOG!
Subscribe & follow
Comments, suggestions and questions?
Contact me directly: amy@sagemountainfarm.com
Visit www.sagemountainfarm.com & www.sagemountainbeef.com
for more information about our farm.
Together, let’s get healthy!
amy_watermelon
Many blessings to you and yours!

Farm Fresh Pork with Squash and Apple

Ingredients

  • 1 teaspoon freshly grated nutmeg
  • 1 1/2 teaspoons minced garlic (or if you are like me, the more the better!)
  • 2 tablespoons chopped fresh sage
  • 2 1-pound Sage Mountain Farm pork rib chops, trimmed
  • Freshly ground Himalayan salt and black pepper
  • 1 Delicata squash, cut into 1-inch pieces (with skin)
  • 2 organic apples, (peeling optional) and cut into 1/2-inch pieces
  • 1 medium organic candy onion and 1 small purple onion, cut into 1/2-inch pieces
  • 1 tablespoon Deli mustard (or honey mustard, depending on whats on hand)
  • 1 sprig fresh rosemary
  • 3 tablespoons of coconut oil

Total: 53 min     Prep: 20 min    Inactive: 5 min    Cook: 28 min


Directions

Preheat the oven to 425 degrees. Mix the nutmeg, 1 teaspoon garlic and the sage in a bowl. Cut up your Sage Mountain Farm fresh organic squash, apples, and onion.

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Toss squash, apples, onion, with the remaining garlic, mustard, and season with salt and pepper to taste in a bowl.

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Spread out on a long sheet of foil. Add the rosemary and 3 tablespoons coconut oil, then bring the ends of the foil together and crimp to seal into a packet. Place the packet on a baking sheet and roast on the upper rack until tender, 30 to 35 minutes. Poke holes in the packet to release steam.
Or…. if you happen to be out of foil, like I was… spread out on a long cookie sheet with your herbs and coconut oil. Place in the oven on the upper rack until tender, 30 min.
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Meanwhile, heat a large ovenproof skillet (I used cast iron) over medium-high heat. Brown the pork on all sides, about 8 minutes. Add 2 tablespoons water and scrape up any browned bits from the pan.
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Then transfer the skillet to the lower oven rack and roast until a thermometer registers 150, about 15 minutes. Transfer the meat to a cutting board and let rest 5 minutes.
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Return the skillet to medium heat. Add 1/2 cup water, scrape up any browned bits and simmer about 2 minutes. Slice the pork and drizzle with the pan juices. Serve with the squash and apples. Give thanks… and enjoy!

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Note: I actually pared this with a side of fresh arugula salad greens with mustard dressing. I was just too busy savoring this delicious meal to photograph it.

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Thank you for visiting the Sage Mountain Farm BLOG!
Subscribe & follow
Comments, suggestions and questions?
Contact me directly: amy@sagemountainfarm.com
Visit www.sagemountainfarm.com & www.sagemountainbeef.com
for more information about our farm.
Together, let’s get healthy!amy_watermelon
Many blessings to you and yours!

Roasted Delicata Squash with Quinoa, Apple and Arugula Salad

Delicata “delicious” squash has a smooth, rich creamy taste and texture similar to butternut, without the peeling. The skin is thin, edible and add’s a crisp texture. It can be steamed in as little as seven minutes when cut into 1-inch cubes, baked, grilled or roasted in up to thirty minutes, and has a savory sweetness when caramelized.

This light-weight squash is easy to cut, clean and cook. If you’re feeling adventurous, the seeds can be roasted for a crunchy snack! Delicata squash is excellent paired with Sage Mountain Pork, onions, maple & cayenne pepper or simply with a pinch of salt!

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Today I’ve decided to boost squash’s antioxidant, anti-inflammatory, anti-diabetic and insulin-regulating benefits with two super foods! The most protein-rich food available, Quinoa contains all nine essential amino acids, is rich in iron, magnesium, B2, manganese, and lysine essential for tissue growth and repair.

Arugula, my favorite green discovered last summer working at Sage Mountain Farm, has surprising health benefits. Inactivating cancer-causing chemicals, arugula protects cellular DNA from damage, induces cell death in cells that have already become cancerous, and prevents tumor blood vessel formation and tumor cell migration. Wow! Arugula’s vitamin and mineral rich content are necessary for soft subtle healthy skin, healthy eyes by preventing eyestrain, strong bones decrease rick of osteoporosis, boosts mood naturally by increased production of serotonin, creates red blood cells and is an excellent blood cleanser and oxygenator.  Chlorophyll rich arugula has a strong detoxification effect, increases energy levels and is being studied to prevent against heart disease, diabetes, Alzheimer’s and depression.

Arugula, squash and apples are great weight loss food too! Replace foods that promote weight gain with leafy greens & veggies as a simple way to boost your nutritional intake and minimize body fat storing insulin spikes. In the long term this is a far easier way of keeping the weight off than restrictive dieting.


Roasted Delicata Squash with Quinoa, Apple & Arugula Salad

Toss quinoa with arugula, apple, raisins and fresh herbs, then spoon the salad into a halved baked squash.

Ingredients:

  • 2 Delicata squash, halved lengthwise and seeded
  • 2 tablespoons extra-virgin olive oil
  • Salt and freshly ground pepper
  • 1 cup quinoa
  • 2 tablespoons golden raisins
  • 1 tablespoon sherry vinegar
  • 1 teaspoon honey
  • 1 Granny Smith apple, finely diced
  • 1 large shallot, minced
  • 1 garlic clove, minced
  • 2 tablespoons chopped mint
  • 2 tablespoons chopped parsley
  • 2 cups arugula

Preparation:

  1. Preheat the oven to 350°. Brush the cut sides of the squash with 1 teaspoon of the olive oil and season with freshly ground Himalayan salt and pepper. Place the squash cut side down on a baking sheet and roast for about 45 minutes, until tender.
  2. Meanwhile, in a saucepan, bring 2 cups of lightly salted water to a boil. Add the quinoa, cover and simmer for 10 minutes. Stir in the raisins and simmer, covered, until the water is absorbed, about 5 minutes. Transfer the quinoa to a large bowl and let cool.
  3. In a small bowl, whisk the vinegar and honey with the remaining 1 tablespoon plus 2 teaspoons of olive oil and season with freshly ground Himalayan salt and pepper. Add the dressing to the quinoa along with the apple, shallot, garlic, mint and parsley and toss well. Add the arugula and toss gently.
  4. Set the squash halves on plates. Fill with the salad.
  5. Give thanks… and enjoy!

Additional Recipe

Healthy Roasted Squash Seeds:

Scoop the pulp and seeds from inside the squash and separate out the seeds. Place them in a single layer on a cookie sheet and lightly roast them at 170°F for 15-20 minutes. By roasting at a low temperature for a short time you help to preserve their healthy oils.


*Winter squash is a vegetable that might be especially important for us to purchase organic. Recent agricultural trials have shown that winter squash can be an effective intercrop for use in remediation of contaminated soils, according to whfoods.com. For this reason, make a special point of purchasing certified organic winter squash from a local, small certified organic farm. We at Sage Mountain Farm are dedicated to growing the most nutritious, delicious certified organic fruits and vegetables.


At Sage Mountain Farm, we supply only the best nutrient rich produce grown in good healthy soil, mountain rich air using the cleanest natural volcanic spring water available to our local customers in San Diego County, Riverside and Palm Springs.

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Let’s make small farms in our region stronger and profitable.

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This week in my Sage Mountain Farm CSA box:

Local Raw Clover Honey, Strawberry Watermelon Jam, Local Farm-fresh Eggs, Concord grapes, Certified Organic tomatoes, a variety of Apples, Oranges, Radishes, Candy Onions, Tomatillos, Delicata & Butternut Squash, Dates Medjool, Watermelon, and a bag big of luscious Arugula.


Thank you for visiting the Sage Mountain Farm BLOG!
Subscribe & follow
Comments, suggestions and questions?
Contact me directly: amy@sagemountainfarm.com
Visit www.sagemountainfarm.com & www.sagemountainbeef.com
for more information about our farm.
Together, let’s get healthy!

amy_watermelon
Many blessings to you and yours!

Apples!

You’ve probably heard the expression, “you are what you eat,” but what exactly does that mean? Put simply, food is fuel, and the kinds of foods and drinks we consume determine the types of nutrients in our system and impact how well mind and body are able to function, Mental Health America reports.

It’s not surprising that eating a daily intake of fruits and vegetables makes us more likely to have a longer life expectancy than those who don’t. When you look at all the available research, it becomes perfectly clear that “Food is Medicine” and consuming a little everyday is vitally important to over-all good health.

The benefits of eating an organic apple a day:


Apples are a wonderful source of tasty essential vitamins & minerals
like magnesium, potassium, and vitamin C.

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  1. Weight loss and Obesity
  • Apples are filling, without costing you a lot of calories. “When healthy adults consumed one medium-sized apple approximately 15 minutes before a meal, their caloric intake at that meal decreased by an average of 15%.”
  • The magic of apples comes from its two types of fiber!
  • The apple’s peel, containing most of its fiber boosts calorie burn and increases muscle and brown fat, lowering the risk of obesity. Maintaining a healthy weight is also important for keeping your blood pressure at a safe level.
  1. Cholesterol & Cardiovascular Health
  • An apple a day can lower cholesterol by 40%, as reported in a study at Ohio State University. Researchers at the University of Oxford calculated what would happen if 70 percent of people over age 50 ate an apple daily, and compared that with putting that same group of people on statin drugs. They estimated that out of 17.6 million people 8,500 deaths would be avoided annually because of the apples, and 9,400 due to statins.
  • Pectin works with the phenolics in its skin to lower your plasma cholesterol and triglycerides. This aids the body’s absorption of cholesterol more effectively and leaves less cholesterol to accumulate in the arteries.
  1.  Healthy Lungs
  • Apples are tremendous anti-inflammatory agents. Five or more whole organic apples consumed a week; with their skin provide better lung function.
  • The decreased risk of lung cancer and anti-asthma benefits of apples has surprised health researchers. In one study, apples showed better risk reduction for asthma than total fruit-plus-vegetable intake combined!
  1. Cancer Fighting
  • Apples are high in antioxidants and prevent cell damage. They show a distinct and undeniable capacity to reduce lung cancer and slow its spread. Apples prevent colon cancer, while fighting against liver, colon, prostate and breast cancers.
  1. Gut Bacteria & Digestion
  • The important health benefits of apples may stem from their impact on gut bacteria. After apple is consumed, bacterial changes in the large intestine provide more available fuel to the large intestine cells, according to whfoods.com.
  1. Decrease Risk of Diabetes
  • Apples have been shown to lessen absorption of glucose from the digestive tract, making it easier for you to regulate your blood sugar.
  • Sugar (fructose) in fruit, has a very different effect on our biochemistries than other sugars. Sugar that comes in the form of a whole food (like an apple) is absorbed slowly because it takes more time to digest, and this helps insulin levels to stay steadier.
  • Eating apples on a regular basis might reduce insulin resistance, which should lead to lower blood sugar levels. The polyphenols in apples, which are found primarily in the skin, stimulate your pancreas to release insulin and help your cells take in sugar, according to healthline.com.
  1. Brain Food
  • Apples increase acetylcholine, which is linked to concentration, problem-solving, and memory. Apples stop the gradual breakdown of dopamine-producing nerve cells, which can be an underlying cause of Parkinson’s disease and also prevents Alzheimer’s.
  1. Atrophy – Muscle Weakness
  • Apples prevent muscle atrophy; the loss of muscle mass due to natural aging. Researchers from the University of Iowa have found a compound in tomatoes and apples can turn off a protein responsible for aging muscles. After consuming both daily for two months, muscle mass increased by 10 percent and muscle strength by 30 percent, according to medicaldaily.com.

Whole Apples Are Best

To get all the benefits from apples, eat them whole. In addition to both kinds of fiber, pectin works with the phenolics in its skin to lower your plasma cholesterol and triglycerides. This aids the body’s absorption of cholesterol more effectively and leaves less cholesterol to accumulate in the arteries.

By changing what you eat, you can help decrease the risk of numerous chronic diseases, stabilize your mood, improve your focus, and boost your brain health, all while trimming your tummy. Come by the farm stand today and pick up some local organic, farm fresh apples!

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Dehydrated Apples Recipe


Did you know that dehydrating food keeps most of their vital nutrients intact? My Dad got me a dehydrator last year for my birthday and I love making healthy snacks for when I’m on the go! Sage Mountain Farm has included the sweetest, most delicious varieties of farm fresh apples this year!

Now offering Red delicious, Gala, Golden delicious and Granny Smith apples hand picked locally by our neighboring small farm in Garner Valley! Sage Mountain Farm loves that it has been able to inspire many others in our community to peruse their dreams of small farming. Sage Mountain Farm’s Community Supported Agriculture (CSA) program allows us to help farmers who don’t otherwise have a way or means to distribute their nutrient rich treasures by including them in our CSA.


Using local organic apples, fresh squeezed organic lemon juice, cinnamon, nutmeg and ginger, make Dehydrated Apple Rings:

  1. Wash and dry apples.
  2. Mix 2 tbsp fresh squeezed organic lemon juice in 2 qts water to prevent browning.
  3. Mix 1 teaspoon of each cinnamon, nutmeg and freshly ground ginger into a bowl.
  4. Peel & Core Apples.
  5. Slice apples 1/4 or 1/2 in. thick.
  6. Place fruit fresh in water mixture, then dip in your spices.
  7. Arrange on dehydrator tray & top with a sprinkle of cinnamon.
  8. Set dehydrator to fruit & veggie setting (135-145 F).
  9. Run dehydrator until apples are chewy (about 12-18 hours).
  10. Store in an air tight container; I like to use mason jars but a Ziploc baggie will do. If you have any condensation they haven’t fully dehydrated.

Savor the delicious sweet smell of cinnamon apples through-out your home while you prepare these healthy snacks even your kids will enjoy!

Tip: Make a batch before entertaining house guests to create a comforting fall aromatic atmosphere that will enhance the festivities. You could include a delicious apple crisp that would be the perfect compliment to any dinner party favorite!

Give thanks… and enjoy!


We supply only the best nutrient rich produce grown in good healthy soil, mountain rich air using the cleanest natural volcanic spring water available to our local customers in San Diego County, Riverside, San Bernadino and Palm Springs.


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Let’s make small farms in our region stronger and more profitable!


Thank you for visiting the Sage Mountain Farm BLOG!
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Visit www.sagemountainfarm.com for more information about our farm.
Contact me directly: amy@sagemountainfarm.com
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Together, let’s get healthy!

Spicy Greens Salad

In light of keeping it simple, delicious and healthy, I’ve decided to make an heirloom tomato, candy onion salad over a farm fresh mix of spicy greens including arugula, mizuna asian, and swiss chard! Give thanks… and enjoy!


Sage Mountain Farm Community Supported Agriculture (CSA) farm share box this week is a splendid variety which includes a certified organic watermelon, cantaloupe, melon, green apples, oranges, grapefruit, heirloom tomatoes, candy onion, tomatillos, radishes, Anaheim peppers, delicious dates and a spicy greens salad mix.


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Thank you for visiting the Sage Mountain Farm BLOG!
Subscribe & follow. Posts weekly. Stay connected.
Comments, suggestions and questions?
Contact me directly: amy@sagemountainfarm.com
Visit http://www.sagemountainfarm.com for more information about our farm.
Together, let’s get healthy!

To be engaged in Community Supported Agriculture (CSA), offers you a chance to share in a sustainable small farm’s hand picked, certified organic seasonal daily harvest.  There truly is a difference in taste, quality and variety!
Let’s make small farms in our region stronger and profitable, for theirs is a labor of love. Support your local small farm and become a CSA member today!

 

The Mighty Onion Prepared with Acorn Squash and Yogurt

It’s hard to pinpoint just one reason to love the onion!

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Eating onions gives more to our lives than simply flavor to our food. Incorporating onions into our diet can alter the course of major disease, such as heart disease, Alzheimer’s, and most forms of cancer. Beneficially effecting a staggering multitude of other diseases and disorders including cataracts, cardiovascular disease as well as cancer of the breast, colon, ovarian, gastric, lung, and bladder while helping to reduce the risk of Parkinson’s disease and stroke. You can see that the onion is mighty, in deed!

The richest dietary source of quercitin, onion holds a powerful antioxidant flavonoid that has been shown to thin the blood, lower cholesterol, ward off blood clots, and fight asthma, chronic bronchitis, hay fever, diabetes, atherosclerosis and infections. Onions antioxidants and amino acids allow your body to function optimally, help prevent damage and are used in virtually every vital function in the body. Oh that’s all? No, there’s more.

“Onions are excellent at killing cancer cells.” Published recently in Food Research International, “Onions activate pathways that encourage cancer cells to undergo cell death. They promote an unfavorable environment for cancer cells and inhibit growth by disrupting communication between cancer cells.”

“Altering dietary habits may be a practical and cost-effective means of reducing cancer risk and modifying tumor behavior. Approximately 30–40% of cancers are preventable by appropriate food and nutrition, physical activity, and maintenance of healthy body weight.” Said in the US National Library of Medicine National Institutes of Health research article: ‘Garlic and onions: Their cancer prevention properties’ published in 2015. Summarizing that, “Mechanistic studies provide compelling evidence that garlic, onions, and their (stinky) sulfur components alter the biological behavior of tumors, tumor microenvironments, or precancerous cells, and decrease cancer risk.”

Do you smell breakthrough? Onions pungent smelling sulfur compounds are actually a powerful detox element which help the body to release toxins, especially from the liver. Foods naturally high in sulfur also help the body detox itself of heavy metals and other dangerous toxins. Damage to DNA caused by environmental toxins is thought to be the cause of most cancer. Eating organic, local sustainable food never sounded better!

“Organic conditions boost flavonoids and antioxidant activity in onions” said the Journal of Agricultural and Food Chemistry in a study published on June 14, 2017. They went on to say, “organic foods contain more health-benefiting phytochemicals.” Now, researchers have found that flavonoid levels and antioxidant activity in organic onions are higher than in conventional onions. Their investigation, in ACS’ Journal of Agricultural and Food Chemistry, is the longest-running study to address the issue.

An organic onion a day? A study conducted at the Fred Hutchinson Cancer Research Center in Seattle found that eating a teaspoon of fresh garlic and a half cup of onions per day increases the levels of a key enzyme for removing toxins in the blood cells. As told by FOX News, “eating onions can get your blood sugar-and your weight-on the right track. So here is a simple, powerful health-enhancing recommendation: Eat an onion every day. One medium-sized onion equals approximately one cup of onion when chopped.”

In addition, other factors including the gut microbiome, may also influence responses, giving last weeks blog post about gut-boosting Okra something more to think about.

You see, organic onions are an essential ingredient, to the flavor of wellness through-out our life.  The taste of a good life, absent from disease is the most savored quality offered up in the onion. So next time you start to cry over an onion, let them be tears of joy! Breakthrough is yours.

“It’s hard to imagine civilization without onions.”
— Julia Child

Acorn Squash with Onions and Yogurt
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Ingredients:

  • 1 acorn squash, halved, seeded and cut into 8 wedges
  • 1 medium onion, cut into 8 wedges
  • 2 tablespoons extra-virgin olive oil
  • Coarse salt and ground pepper
  • ½ cup Aris plain sheep’s milk yogurt
  • 2 teaspoons fresh squeezed lemon juice
  • ¼ cup loosely packed fresh mint leaves

Directions:

  1. Preheat over to 375. On a rimmed baking sheet, toss squash and onion with oil; season with salt and pepper. Roast until squash is tender, 30-35 minutes.
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  2. In a small bowl, combine yogurt and lemon juice. Transfer squash and onion to a serving plate. Top with yogurt and mint.
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  3. Serve with a refreshing glass of mint green tea or lemon water..

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Give thanks… and enjoy!


Onion Preparation & Storage TIPS:

Preparation:

Onions are healthy raw & cooked, though raw onions have higher levels of organic sulfur compounds that provide many benefits, according to the BBC. A 2005 study in the Journal of Agricultural and Food Chemistry found that there is a high concentration of flavonoids in the outer layers of onion flesh, so you’ll want to be careful to remove as little of the edible part of the onion as possible when peeling it. Never microwave your antioxidant-rich foods since the process decreases the antioxidant content by more than 75% in just one minute.

Storage:

Best not to leave an onion cut open in the fridge because it will absorb bacteria. Either use the whole onion, or buy a variety of small, medium and large onions to have on hand; and use accordingly.  Sage Mountain Farm CSA box shares typically include a variety of sizes in a season, seeing to it that in my kitchen, an onion never goes to waste. However, once an onion is in a salad in a sealed container, it is safe and can be eaten at a later time.


Thank you for visiting Sage Mountain Farm BLOG!
Subscribe & follow. Posts weekly. Stay connected.
Comments, suggestions and questions?
Contact me directly: amy@sagemountainfarm.com
Visit www.sagemountainfarm.com for more information about our farm.

amy_watermelon (1)
Together, let’s get healthy!


To be engaged in Community Supported Agriculture (CSA), offers you a chance to share in a sustainable small farm’s hand picked, certified organic seasonal daily harvest.  There truly is a difference in taste, quality and variety! 

Let’s make small farms in our region stronger and profitable, for theirs is a labor of love. Support your local small farm and become a CSA member today!